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Monday 6.28.10

This video shows Annie, one of the original CrossFit girls showing many different ways to progress to a full handstand push up.

SWOD:Handstand Push Ups practice.

Metcon:Five Rounds for Time of:- 20 Steps of Overhead Walking Lunges with a bumper plate (45/25)- 20 Burpees with a broad jump over your plate.

WOD Tips:For the SWOD, practice your handstand push up. If you can get upside down, but can't yet do full range of motion push ups, stack some Abmats or plates that will give you a challenging target to reach for. This will ensure depth consistency with each rep, but will also allow for progression by shortening this target each time you do HSPU's, until eventually you are going all the way to the ground. You may treat this as a skill session by doing a relatively easy version and keeping the reps low to practice the technique. You may also treat this as a strength WOD by doing the hardest version you can for sets of 1-5. Or you can treat this as strength endurance and do a few high rep sets. If you already have traditional handstand push ups, practice them on paralletes and start increasing your range of motion past your head. Either way, take 10-15 minutes after your warm up to work on this skill.

For the metcon, lock a weight plate out overhead and begin lunging for 20 steps (10 each leg). Your lunges should be deep and your trailing leg knee should kiss the ground each time. After your 20 reps, drop the plate and do 20 burpees. For the burpee, instead of jumping up, jump forward over your weight plate. Turn to face the weight plate again and repeat by completing a burpee and jumping back over the plate. Turn and go again, continuing until you complete 20 burpees. That is one round, and you will complete 5 rounds as quickly as possible.

Metcon:What Bill did. I used 275 box squats and went to jumping pull ups after round 3 so as not to rip open my newly healed right hand. Still kicked my butt. If I had more time I would've assessed myself some HSPU penalties for having to resort to jumping chin ups.

This has to do with yesterdays blog but in case you didn't read Brads latest novel I wanted to share my post with you. It's what I feel The Compound represents.Community ofOutstandingMotivatingPeopleOvercomingUnthinkable obstaclesNeverDiluting their goals and achievements!You guys and gals are awesome. You make us all very proud.-EE

For those of you that didn't read Brads novel..i mean blog yesterday, I wanted to share with you what I posted in the comments section. It's what I feel The Compound represents.Community ofOutstandingMotivatingPeople OvercomingUnthinkable obstaclesNeverDiluting their goals and achievements.